How to Get Rid of Bloating

Bloating is a common issue that can range from occasional discomfort after a fibre-rich meal to chronic bloating that leaves you feeling like you’re nine months pregnant by the end of the day. It’s important to understand that while occasional bloating is normal, chronic bloating accompanied by discomfort and pain is not.

In this post, I’ll address some of the top questions I get asked about bloating and share how nutrition can help alleviate it.

Common Causes of Bloating

Bloating can have various triggers, and these can change over time. Some common causes include:

• Excess Gas Production: This often results from food fermenting in the digestive system.
• Changes in Gut Motility: The way the muscles in your gut move can affect bloating.
• Constipation: When stool builds up in the intestines, it can cause bloating.
• Swallowing Air: Drinking too many carbonated drinks can lead to swallowing air.
• Over-eating: Consuming large meals can overwhelm your digestive system.
• Medical Conditions: Conditions like Crohn’s disease and endometriosis can cause bloating.
• Hormonal Changes: The menstrual cycle can also be a trigger for bloating.

Is Bloating Normal?

While bloating is a normal part of digestion, especially after eating a fibre-rich meal, it shouldn’t be a constant or painful experience. If you’re frequently bloated or experiencing significant discomfort, it’s time to take a closer look at your digestive health.

The Role of Chewing in Digestion

Chewing is the first step in the digestive process. It helps to break down food and stimulates the secretion of digestive enzymes. Skipping this step can lead to larger food particles reaching your stomach and intestines, which can increase fermentation and gas production, leading to bloating.

Foods That Can Trigger Bloating

Certain foods are more likely to cause bloating, particularly those high in fibre such as beans, lentils, chickpeas, and some vegetables. While fibre is essential for digestion, too much too quickly can lead to gas and bloating. It’s important to increase your fibre intake to avoid these issues gradually.

Another group of foods to watch are FODMAPs, short-chain carbohydrates that are not fully absorbed in the gut. For many, these foods can be beneficial, but for those with IBS, they can cause significant bloating and discomfort. Working with a nutritionist specialising in gut health can help you navigate a low-FODMAP diet if needed.

Should You Take Supplements for Bloating?

Supplements can be helpful, but it depends on the underlying cause of your bloating. For example:

• Constipation: Fiber supplements like Psyllium Husk or Magnesium Citrate can help improve bowel movements.
• Gut Bacteria Imbalance: Probiotics may support gut health by promoting a diverse microbiome. However, those with SIBO should be cautious as probiotics can sometimes worsen symptoms.

Understanding the root cause of your bloating with the help of a professional can ensure you use the right supplements effectively.

The Impact of Prebiotic Foods

Prebiotic foods, such as raw garlic, raw onions, Jerusalem artichokes, flaxseeds, apples, oats, and leeks, feed your beneficial gut bacteria and support a healthy digestive system. However, they can also cause bloating if consumed in large quantities. Introduce these foods gradually to find a balance that works for you.

Could It Be a Food Intolerance?

Keeping a food and symptom diary can help identify potential food intolerances. Track everything you eat and note any symptoms to spot patterns. For a thorough elimination and reintroduction of foods, work with a qualified nutritionist to avoid nutritional deficiencies.

Don’t Forget About Stress

Stress can divert resources away from your gut, impacting digestion. When you eat in a stressed state, your body may not digest food effectively, leading to bloating. Relaxing and practising mindful eating can improve your digestion and reduce bloating. You can find out more about how stress may be impacting you here.

Nutrition Tips to Reduce Bloating

• Eat Slowly: Take your time with meals and avoid eating large quantities at once.
• Chew Thoroughly: Aim to chew each bite at least 20 times until it reaches a consistency of applesauce.
• Choose Water or Herbal Tea: Avoid fizzy drinks that introduce gas into your digestive system.
• Try Gentle Stretches or Self-Massage: These can aid digestion and relieve bloating.
• Avoid Sugar Alcohols: Found in sugar-free foods and chewing gum, these can cause digestive problems and excess gas.
• Keep a Food Diary: This can help identify foods that trigger bloating.
• Stay Hydrated and Eat High-Fiber Foods: This can help prevent constipation, which often exacerbates bloating.
• Go for a Walk: Moderate aerobic exercise can reduce bloating by lowering stress levels.
• Sit Down to Eat: Properly digest your food by sitting down and eating slowly.

Bottom Line

The best way to tackle bloating is to work with a gut-health nutritionist or nutritional therapist to understand the root cause and address it with personalized dietary interventions and supplements.

I am currently taking on new clients, if you want to find out how I can help you: Email [email protected] or book a FREE call to discuss more here.

---

You might also like …